Once Bitten

Warm-Up
4 Rnds ~
40s Slow Row
20s Fast Row
3 Strict Pull Ups
5 Push Ups
7 Abmats
9 OHS

BB Warm Up (Snatch-Grip)

TEMPO FRONT SQUAT
9 x 1 w/ 3s Pause @ parallel, @ bottom, @ parallel
Sets 1-3 @ 55%
Sets 4-6 @ 59%
Sets 7-9 @ 63%

SNATCH WORK
8 Sets of the Following Complex:
Pause Snatch-Grip DL + Low-Hang Snatch + OHS
1-2-3-4-5 + 6-8 @ same wt (no more than 75% Snatch)

SNAKE BITE (Last HERE / Best HERE...back in 2014!)
21-15-9 For Time:
Squat Snatch (95/65)
C2B Pull Ups

tb ~ 160#-175#-190# / 115-125-135-145-160-170(3) / 8:11
21's in 3:20 / 15's in 6:35...
Snatch = 8-4-3-3*-3* / 3-3-3*-3*-3 / 6*-3 (used belt for 21 & 15's)
C2B = 8-7-3-3 / 11-1-3 / 9
*~Quick Singles

Oz ~ SB = 12:08
Casey ~ SB @ 75# + Pull Ups -
These two also did:
C&J 2-2-2-2-1 ~ Casey - 95-135 / Oz ~ 115-155
Front Squat 5 x 5 @ 75% ~ 135# for both

Happy Birthday Blessed Mother Mary!!!